Comparing Nutrients in 1 pound Carissa VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Carissa	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	9.7% 281kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	31% 40.6g	130g per day for Men 19-50 years
Sugars	NA	47.5% 34.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	17% 12.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 17.7g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	NA	13% 5g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Carissa	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	192% 172mg	10.6% 9.53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	74.3% 5.94mg	77.7% 6.2mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.54% 31.8mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	NA	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Cherries, sour, red, canned, water pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Carissa versus 1 lb of Cherries, sour, red, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Carissa vs Cherries, sour, red, canned, water pack, solids and liquids:

• 1 pound of Carissa has 2.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 18.1 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• While 1 lb of Cherries, sour, red, canned, water pack, solids and liquids contains 19 times more Vitamin A than Raw Carissa.
• 1 pound of Carissa have insufficient amounts of Vitamin A
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Raw Carissa as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Carissa vs Cherries, sour, red, canned, water pack, solids and liquids:

• 1 pound of Carissa has 3 times more Copper, 2.7 times more Magnesium and 2.7 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Carissa and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Iron and Water per one pound.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium
• Both Raw Carissa as well as Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Carissa has 1.7 times more Energy and 1.5 times more Carbohydrate than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy
• Both Raw Carissa as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Protein in one pound.